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DISC #1 2008

by Carl Brewer last modified 2008-04-02 09:02

The first aboc DISC session

What DISC training session
When 2008-04-13
from 17:00 to 19:00
Where DISC
Contact Name Carl Brewer
Contact Email
Contact Phone 0419 966 003
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Our first DISC session for 'winter' 2008

A charge of $20 per rider to attend applies, riders are expected to bring their own track bikes and tyres that are suitable for use at DISC, your tyres will be checked for suitability before we allow you on the track. Please bring the correct cash.

We have exactly two hours of track time, if you can arrive early it will mean you get more track time for warmups etc.  Ideally if you can be at DISC 20 minutes before we're due to start that will help us keep on schedule and you will get the most from the session.

A maximum of 15 riders may attend, and we request that you confirm attendance before coming.  Priority in the instance of oversubscription is given to riders actively coached by aboc coaches or regular attendees at aboc Spin Sessions.  Any rider with a current ACF (Cycling Australia) licence of at least Ride It standard is welcome to attend, please contact Carl to discuss if you have any questions.

The program for this session :


5:00allrolling turns in easy gear (<88"), ending in sprint for sprinters
5:20enduro5 min hard rolling turns, 5 min recovery, 5 min hard, 5 min recovery
5:40sprint4 x standing 100's on the 5 (big gear)
6:00enduro20 min two team take half a lap on whistle (88"-92")
6:20sprint4 x flying 100's on the 5 (small gear)
6:40all15 minute 'take a lap' grand prix (88"-92")
6:55all5 min rolling turns warmdown



Posted by Carl Brewer at 2008-04-13 11:50
We were about 15 minutes late starting as the previous session ran over time, good session for the sprinters (4 of us!) and the enduros got a decent ride early, but a slip off the bank on a slippery section broke Alex Vaughan's helmet and he had to sit out the rest of the session. Thankyou to Lisa Hocking for timing the sprint intervals and Nath for his patience when we couldn't get the front door to lock and had to get the council supervisor in to fix it!

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